Posted October 22, 2011
Romaine and spinach often sit side by side at the salad bar, but one stands taller.
“The darker the green, the more nutrient-dense it’s going to be,” said Heather Mangieri, a spokeswoman for the American Dietetic Association.
Spinach contains more vitamin C (an antioxidant), iron (helps prevent anemia), magnesium (can help protect against heart disease) and vitamin K (good for bones and blood). Spinach also packs calcium, but there’s a catch.
“We don’t think of spinach being a great source of calcium because it’s high in oxalates, which bind with calcium and make it unavailable,” Mangieri said. Boiling spinach releases the oxalates and many nutrients into the cooking water.
Romaine is on the milder end of the greens spectrum but still nutritious. “It’s definitely a step up from iceberg lettuce,” Mangieri said.
If you’re bored even with spinach, advance to bitter arugula or try trendy kale. Drizzle it with olive oil, dash with pepper and bake, said Mangieri. And forget that it once was relegated to lining the salad bar.
To compare nutritional value of foods, see the USDA’s National Nutrient Database at nal.usda.gov/fnic/foodcomp/search.
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